2 of 6
Side Plank Lift
View All

Recommended:

Sets:
3
Reps:
15
  1. ALie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.
  2. BWith your weight supported on the elbow and side of the foot, lower your hips to the floor. Pause, and then return to the starting position.
    You can use your keyboard to see the next slide ( ← previous, → next)
1 of 6
5 Moves for an Hourglass Figure
Side Plank Lift A
Side Plank Lift B

Recommended:

Sets:
3
Reps:
15
  1. ALie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.
  2. BWith your weight supported on the elbow and side of the foot, lower your hips to the floor. Pause, and then return to the starting position.
2 of 6
Plank with Hip Drop
Plank with Hip Drop A
Plank with Hip Drop B

Recommended:

Sets:
3
Reps:
15
  1. AStart in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.
  2. BKeeping upper body completely still, drop hips to the left. Return to starting position. Drop hips to the right and return to starting position to complete 1 rep.
3 of 6
Twisting V-Up
Twisting V-Up A

Recommended:

Sets:
3
Reps:
15
  1. ALie faceup with arms by sides. Engage core and lift left leg to about 45 degrees as you lift upper body off the mat, twisting from waist and reaching right arm to touch outside of left leg. Return to starting position and repeat, this time lifting right leg and reaching left arm to complete 1 rep.
4 of 6
Side Plank with Leg Lift
Side Plank with Leg Lift A
Side Plank with Leg Lift B

Recommended:

Sets:
3
Reps:
30 seconds each side
  1. ALie on your side and position yourself on your bottom elbow and side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core.
  2. BWhile keeping your torso stable, raise your top leg without bending your knee. Do not let your hips drop. Return to starting position.
5 of 6
Plank with Leg Kick
Plank with Leg Kick A
Plank with Leg Kick B

Recommended:

Sets:
3
Reps:
15
  1. AStart in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.
  2. BLift left leg up to hip height, then kick out a few inches to the left. Come back to center and lower foot back to the ground. Repeat, this time lifting right leg and kicking to the right to complete 1 rep.
1989 shared this
1989
Advertisement
1989 shared this
1989
Comments
comments powered by Disqus